Colourful Salad
If you are working from home, this is like having a canteen, where you choose from a selection of fresh veggies every day for your salad and choose a topping. Vegetables provide the broadest range of nutrients and phytochemicals, especially fibre and carotenes, than any other food source. In their raw form, you get the max nutrient concentration from some while others such as cabbage, broccoli, kale are better eaten cooked.
One serving is 80g. I recommend eating 5 servings of fresh vegetables per day.
One Salad Serving: 7 Carb 167kcal Protein 4 Fat 14 Fibre 5
One Sauce Serving: 1.3C
One Protein Serving: see below
Vegetables: 2.2 servings vegetables
Ingredients
Salad
80g, very large handful of green leaves – Cos, Spinach, red leaf
10g, 3 finger pinch grated carrot
10g 2 to 3 slices of red pepper
20g, 2 cherry tomatoes sliced into 8 pieces
5g, 1 thin ring of small onion
40g, (1/4 of avocado)4 tsps of mashed avocado in little lemon juice and black pepper
10g, 1 large olive or 2 small
10g, 2 teaspoons dry toasted sunflower & sesame seeds with cumin spice and chilli flakes
Thai Salad Sauce
100g, 3/4 of a large red pepper
10g Hatcho Miso gel/paste
30ml, 2 tablespoons extra virgin olive oil
15ml, 1 tablespoon of wine vinegar
5ml, 1 teaspoon sesame oil
juice of 1 lime
Method
Prepare all your salad ingredients and select a variety, either mixing it all together or layering it, depending on how you like it to look. I’m a mixer.
In the picture on the left, I suggest preparing a 3 to 4 day supply of salad and change the protein topping at lunch or dinner.
Add any of the below proteins to your salad and add the individual Carb content to the salad carb content above. e.g. one salad serving with Halloumi cheese is a total 8C
Choose from 7 Protein Toppings
- 70g, 5 thin slices Halloumi cheese fried in 5ml olive oil
1g C Kcal 241 Protein 17 Fat 19 Fibre 1
or
2. 70g Feta Cheese
1g C Kcal 175 Protein 11 Fat 14 Fibre 0
or
3. 40g Cheddar Cheese
goC Kcal 166 Protein 10g Fat 14 Fibre 0
or
4. 50g, 1 breast free-range chicken, thinly sliced and freid in 5ml olive oil with cajun spice
0g C Kcal 74 Protein 16 Fat 1 Fibre o
or
4. 1 boiled medium egg (60g)
0g C Kcal 79 Protein 8 Fat 5 Fibre 0
or
5. 50g Smoked Salmon
0g C Kcal 92 Protein 11 Fat 5 Fibre 0
or
6. 45g, 1/4 of a smoked mackerel
0g C Kcal 110 Protein 9 Fat 9 Fibre 0
To Make the Thai Sauce
Makes 150ml sauce
One serving -(25ml ) = 1.3C
Total Recipe: 8 Carb, 371 Kcal, Protein 3 Fat 36 Fibre 3
Pre-Heat the oven to 180 and roast the red pepper skin side up, on a grill tray for about 10 minutes until you see the skin wrinkle a little
- Chop the pepper up a little to help it blend. Using a blender add all the ingredients and blitz
- Taste and add more lime or vinegar if you want it tarter
- Cool and store in a glass jar.
Mix with green leaves or use as a dip for chicken or fish
